Whole30 Creamy Pea Mash
Elevate your side dish game with this vibrant and irresistible Whole30 Creamy Pea Mash! Bursting with sweet green peas, rich coconut milk, and a refreshing hint of fresh mint, this velvety mash delivers a perfect balance of flavors with a citrusy kick from fresh lemon juice. Fragrant sautéed garlic and a drizzle of olive oil add depth to this dairy-free and gluten-free recipe, making it ideal for clean eating. Quick and easy to whip up in just 20 minutes, it’s a versatile dish that pairs beautifully with your favorite proteins or stands alone as a wholesome, plant-based option. Perfect for meal prep or a dinner party, this nutrient-packed, creamy pea mash will redefine your idea of comfort food.
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 500 g fresh or frozen green peas
- 120 ml coconut milk (full-fat, canned)
- 2 large garlic clove
- 10 g fresh mint leaves
- 30 ml fresh lemon juice
- 30 ml olive oil
- 0.5 tsp salt
- 0.25 tsp black pepper
Instructions
If using frozen peas, bring a pot of water to a boil. Add the peas and cook for 3-4 minutes until they are heated through. If using fresh peas, boil for 5-6 minutes until they are tender. Drain and set aside.
Peel and finely chop the garlic cloves.
In a small saucepan, heat the olive oil over medium heat. Add the chopped garlic and sauté for 1-2 minutes until fragrant, being careful not to brown them.
Add the drained peas to the saucepan with the sautéed garlic. Stir well to combine.
Pour in the coconut milk and stir everything together. Let it simmer for about 3-4 minutes to allow the flavors to meld.
Transfer the contents of the saucepan into a food processor or blender.
Add the fresh mint leaves, lemon juice, salt, and black pepper.
Blend the mixture until smooth and creamy. You can adjust the consistency by adding a bit more coconut milk if it's too thick.
Taste the mash and adjust the seasoning if necessary.
Transfer the creamy pea mash to a serving bowl and garnish with additional mint leaves if desired.
Serve warm as a delicious side dish or a base for your favorite protein option.
Nutrition Facts
Calories |
239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 19% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 255 mg | 11% | |
| Total Carbohydrate | 21.4 g | 8% | |
| Dietary Fiber | 7.4 g | 26% | |
| Total Sugars | 8.4 g | ||
| Protein | 7.7 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 47 mg | 4% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 413 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
